Directions:
- Heat oil in a skillet on med/high.
- Add the cumin seeds and asafoetida, stir for one minute.
- Add the okra and long beans, stir for one minute.
- Reduce heat to medium and cover for 3-4 minutes.
- Add the coriander, cayenne and turmeric. Stir and cover for 2-3 minutes.
- Add the flour, stir well.
- Add the tomatoes and bell peppers, stir and cover for 2-3 minutes.
- Add the salt, mango powder, stir thoroughly.
- Add chicken stock or tomato sauce and stir, bring to a boil.
- Turn off heat & re-cover for another 2 minutes.
- Serve over rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 132.15 Kcal (553 kJ) | ||
| Calories from fat | 72.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.02g | 12% | |
|---|---|---|---|
| Cholesterol | 1.2mg | 0% | |
| Sodium | 522.92mg | 22% | |
| Potassium | 386.32mg | 8% | |
| Total Carbs | 12.59g | 4% | |
| Sugars | 3.04g | 12% | |
| Dietary Fiber | 3.3g | 13% | |
| Protein | 3.55g | 7% | |
| Vitamin C | 38.9mg | 65% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 8.2mg | 45% | |
| Calcium | 84.1mg | 8% | |
| Amount Per 100 g | |||
| Calories | 75.62 Kcal (317 kJ) | ||
| Calories from fat | 41.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.59g | 12% | |
|---|---|---|---|
| Cholesterol | 0.69mg | 0% | |
| Sodium | 299.23mg | 22% | |
| Potassium | 221.06mg | 8% | |
| Total Carbs | 7.2g | 4% | |
| Sugars | 1.74g | 12% | |
| Dietary Fiber | 1.89g | 13% | |
| Protein | 2.03g | 7% | |
| Vitamin C | 22.3mg | 65% | |
| Vitamin A | 0.2mg | 13% | |
| Iron | 4.7mg | 45% | |
| Calcium | 48.1mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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